Uma sikhuluma ngezinzuzo zePilates , ngezinye izikhathi sidlulela izinzuzo ezingokoqobo zokukwazi ukuhamba kangcono ekuphileni kwansuku zonke. Esikhundleni salokho, imiphumela emibi ye-Pilates ye-abs flat kanye neyesikhathi eside, ibukeka ihlelekile ekuziphatheni kwethu kwamasiko futhi yizinto zokuqala ezibalulwe. Kodwa uJoseph Pilates wayenesithakazelo ekwakheni uhlelo lokuzivocavoca olwenza izidumbu zathutha ngomusa nangempumelelo kulo lonke ukuphila, hhayi nje kwi-studio, kumat, noma endaweni yokudlala.
Ake sibone ukuthi i-Pilates ithuthukisa kanjani impilo ejwayelekile, ibenza ibe ephephile futhi ibe nokulinganisela futhi enomusa. Ngokuqhathanisa izibonelo ezintathu, ukuhamba, ukukhuphuka, nokufinyelela, bese uphendukela ezisekelweni ezintathu ze-Pilates ukunyakaza, ukuhlukaniswa kwe-hip, ukuzinza kwehlombe, kanye nokujikeleza okuzinzile, uzofunda ukuthi i-Pilates yenza kanjani amandla, ukuguquguquka nokulinganisela ekuhambeni kwansuku zonke .
Ukuqwashisa kungenye yamathuluzi anamandla kakhulu ongawaletha kunoma yikuphi okubalulekile empilweni yakho, kufaka phakathi ukuzivocavoca. Ithemba lami ukuthi lezi zibonelo ezimfushane ziyokwenza ukuthi uqaphele ukuthi indlela ye-Pilates yokuzivocavoca ihlanganisa kanjani ukuhamba kwangempela kwempilo, futhi lokho kuzoholela ekuhlangenwe nakho okukhulu kakhulu kuzo zonke izinzuzo zePilates.
1 - Hamba futhi ugibele ngomusa nokukhululeka
Emidwebeni 1 no-2, isibonelo sethu, uGary, asinakho okuhle, ukugoba okujulile esikhwameni njengoba ehamba futhi ehamba phambili. Ukuntuleka kokuhlukanisa phakathi kwekhanda kanye nomlenze kusho ukuthi njengoba ehamba umlenze wakhe, unesimo esincane sokuzinza kanye nesinxephezelo esengeziwe ngomgogodla wakhe nomgogodla.
Ngomfanekiso 1, i-hip lonke le-hip elilungile lifuna ukuya phambili ngomlenze. Ungabona futhi ukuthi lokho kuthumele kanjani umzimba wakhe ibhalansi elincane ukuze umzimba wakhe ongaphezulu ungakapheli lapho ufuna ukuya khona. Ukwedlulisa kancane lokho kuhamba kwakuyokwenza ukuba abuyele emuva njengoba iqhamuka lakhe lesokudla liqhubeka phambili.
Kumfanekiso wesi-2, sinokunyuka okujwayelekile kwe-hip nje ukuthola imvume eyanele yokunyuka. Ucabanga ukuthi uhlale uhamba ngezinyawo kangakanani uzizwa ehlane elingezansi? Akukuhle. Kuthiwani ngokukhipha ibhalansi eceleni uma uthatha isinyathelo? Yilokho okwenzekayo. Lezi zinto ezincane zingakha ukwakha ukucasuka okukhulu njengokubuhlungu kwangemva .
Hlola isithombe ngakwesokudla. Uyabona ukuthi kuhle kanjani uGary ukuthi aqhubeke futhi aqhubeke phambili? Amahlombe akhe aphakathi. Izindebe zakhe ziyizinhlangothi ezine. Uhlelwe eceleni komjikelezo womzimba wakhe ukuze aqhube phambili, hhayi ohlangothini noma osontekile. Kubonakala kulula futhi kwendalo.
Isihluthulelo esikhulu sefomu elithuthukisiwe likaGary lapha ukuthi uvumela umlenze wakhe ukuba ufike futhi amadolo akhe afike ngaphandle kokuthinta wonke umzimba wakhe. Wenza lokho ngokugcina umlenze wakhe ophansi futhi esikhundleni sokuhamba phezulu, uhambisa ithanga lakhe ngokuvumela ukujula okujulile lapho umlenze wakhe nekhanda lakhe lihlangana khona (ukuze kube nombono ongcono we-hip fancy, bheka ama- pilates knee folds ), futhi eguqa ngamadolo. Ungacabanga ukuthi lokho kungashintsha kanjani kusukela ekuhambeni ukuya egibele ibhayisikili noma ekukhuphukeni kwamadwala nangaphezulu?
Izibonelo zezimpawu zokuqala zama-pilates ezikhuthaza ukuhlukaniswa komlenze / umlenze - ukuthola i-nice flexion esikhwameni ngenkathi kugcinwa ukuthi i-pelvis igxilile ifaka amadolo , idolo elilodwa lomlenze , nomlenze wokukhahlela ngaphambili nangemuva .
2 - Ukulinganisela nokufinyelela ngokusekela okuyinhloko
U-Ouch, intamo yami. U-Ouch, umhlane wami. Ngisho, angikwazi ukuphakamisa noma yini esindayo kule shelf ngoba ihlombe lami lilahlekelwe uxhumano nomklamo wami. Ngicabanga ukuthi ngingase ngiwele.
Uthola isithombe: Ku-1, uGary ubonisa ukuhamba okujwayelekile, into ongayenza ukuze uthole into esuka eshalofini. Uyabona ukuthi uma ehamba phambili uzosebenza kanzima ukuze alondoloze ukulinganisela nentamo yakhe kutholwa ngisho nanamuhla. Ihlombe likaGary liphakamisa ukuxhumeka kwalo ne-torso yakhe - futhi ngakho konke okwenzayo, ulahlekelwa amandla nokuzinza okuvela ngaphakathi. Kuthiwani uma into eshalofini isindayo? Kungaba nzima ukulawula futhi kudingeke ukuba u-ungraceful, gyrations engasebenzi kahle ukuletha ezingeni lesifuba.
Manje, buka indlela ukuxhumeka kwe-Gary kuyisithombe ngakwesokudla. Ungabona ukuthi ibhande lakhe lehlombe lihlangene nalo lonke umzimba wakhe, futhi ungakwazi ukuqonda ukuthi ufinyelela kanjani ekuqineni kwengqondo yakhe. Wayengakwazi ukuqhubeka kalula - angakwazi ngisho nokuvuka ezinzwaneni zakhe futhi angabi kude nakakhulu ukuze afinyelele okuthile okulandelayo. Uzohamba ngqo, aqonde phansi, futhi angalimazi intamo yakhe noma alahlekelwa ukulinganisela kwakhe ohlelweni.
E-Pilates, siqala ukusebenza nokuqina kwehlombe ngezivivinyo eziyisisekelo ezifana nengalo yokufinyelela nokudonsa kanye nezingalo zezingelosi . Khona-ke siyaqhubeka nezinselelo zamandla nokuzinza ngezinhlelo eziningi ze- plank ezisekelwa ngezandla futhi sibhekene nezingqinamba ezinkulu ezivela lapho.
3 - Vula futhi uphendule ngokuphepha
Lesi isibonelo sami esithandayo sokuthi ukuqeqeshwa kwamaPilates okuwusizo kungaba kanjani empilweni yansuku zonke. Bheka ukuthi uGary uhamba ngezinyathelo ezilinganiselwe ezithombeni ezimbili ngakwesobunxele. Esithombeni esingaphansi, uzenza sengathi uyahamba ngoba lokhu kungenye yezikhathi ezijwayelekile sonke esizidingayo ukuze siphenduke ngokugcwele, ngaphandle kokusika umzimba wethu noma ukulimaza intamo yethu. Ezingxenyeni ezingakwesokunxele, isibhamu sikaGary asikwazi ukuphenduka futhi intamo yakhe ithatha konke ukucindezeleka. Omunye umuntu angase abe nenhlobo ehlukile yalokhu futhi athathe konke okwehlukile kwenye ingxenye yomhlane wabo.
Iphuzu ukubona ukuthi uGary ubonisani ngakwesokudla: Nge-flexible spine kanye nokuzinza kusuka kwesikhumba , umzamo we-twist ungasakazwa ngokuphepha emgodini. Bheka ukuthi uGary uthola isikhathi esingakanani njengoba ekhulisa umgogodla wakhe ovela esitebeleni esisimeme futhi ephuma ngaphandle kwalokho, ngesifuba sakhe, nangenhloko yakhe ngokumnika umqondo omuhle ngemuva.
Izibonelo zama-pilates umzimba ofundisa ukusuka ku-pelvis esitebeleni kufaka phakathi isifuba sokuphakama ngokujikeleza , ukubonana , nokuguquka kwesihluthulelo .
Lokhu akuzange kube ukubuyekezwa okuphelele ngendlela iPilates ehlobana ngayo nokuphila kwansuku zonke, kodwa kwanele ukuba uqale ukubona ukuxhumana kwakho. Njengoba uqhubeka ne-Pilates, uthola amandla nokuguquguquka, ngeke kube khona ukubuka ukuthi lezi zinethiwekhi zisekela kanjani imisebenzi enzima kakhulu efana nokusebenza, ukudansa, nezemidlalo. Nakuba siye sibheka izinto ezinxenyeni futhi sinezibonelo eziqondile zokuzivocavoca ngalunye uhlobo lokunyakaza, khumbula ukuthi i-Pilates iyisisindo somzimba ogcwele. Yenzelwe ukwakha ukuthuthukiswa kwemisipha yomfaniswano nokukhululeka kokunyakaza kuwo wonke umzimba. Funda kabanzi mayelana nokuthi kusho ukuthini ukuma nge-Pilates